Wu: gym+ mobility
3rds
50 jumping jack
25 good morning w. Band
50 mountain climbers
25 gtoh plate 10/5
A: 5×10 BSQ
B: SB Hallowod
10 burpees
10 bench press medium weight: bb-heavy du kb-db
31 russian swing 24-32/20-24 kg
10 burpees
10 bench press
31 box jump
10 burpees
10 bench press
31 wall ball 9/6
10 burpee
10 bench press
31 pull up
10 burpee
10 bench press
31 push press
10 burpees
10 bench press
31 alt dumbell snatch 16-22,5/7,5-15 kg
1031m row & run
C: Streching
A) amrap 6′ – 6 alt sh taps in tiger pos. – 6 high hang muscle clean – 6 front squat – 6 bb good morning B) E2′ for 6′ – 3 sets , climbing 8 tng squat or power clean C) E2′ for 8′ – 4 sets climbing 3 position clean sq or power (…
1. 2 sets – 10 PVC prone press facing ground – 4 Broad jumps – 10 RDL @bb – 10 Hang muscle cleans @bb – 10 Push presses @bb 2. For Time – Grace – 30 Clean & Jerks @43/61 3. Front Squat / EMOM 5′ – 2 reps @85% 4. 4-5 rounds for time…
Warm up: gymn+hamstring and shoulder mobility A: 3 light rds 5 wall climb 10 squat rock 10-10 bulletproof shoulders 5 get up jhonnie B: BB warm up Amrap5′ 1 cluster + 1 thruster + 1 front squat- 2,2,2-3,3,3-4,4,4 then 10 min Find your heavy complex 1 cluster + 1 thruster + 3 front squat C: Metcon…
1. General warm-up + Prayer stretch https://youtu.be/dKiiG3NzOow + 2 sets * 10 Hip thrust * 5 Deep muscle snatch * 5 Snatch grip strict press /behind neck/ * 10 Box step @40/50cm 2. Squat Snatch / E1’30” * 3×1 @77% * 2×1 @80% * 1×1 @82% * 2×1 @77% 3. 3 Rounds For Time * 10…
1. 2 sets – 10/10m bottom up KB carry @easy weight – 10 dead bugs KB pullover – 5/5 single leg RDL with knee drive – 10m broad jumps 2. For Time 3 rounds / 1’30” btw rds. – 30 wallballs – 20/16 cals row – 7 BMU / 11 Jumping BMU / 15 Jumping C2B…
1. Warm-up for Power Snatch and C&J in 8-10′ 2. Power Snatch / E1’30” for 6′ 1. 3 reps @60% 2. 3 reps @70% 3. 2 reps @75% 4. 2 reps @80% 3. C&J / E1’30” for 6′ 1. 2+1 @70% 2. 2+1 @80% 3. 2+1 @85% 4. 1+1 @90% 4. EMOM 21′ 1. 15/12…
